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Light Oven-Fried Chicken

 Light Oven-Fried Chicken
Tarragon, ginger and cayenne pepper season the cornmeal coating that Daucia Brooks of Westmoreland, Tennessee uses on her golden "fried" chicken. The moist meat and crunchy coating are sure to make this homey entree in a mealtime mainstay at you house, too.
6 ServingsPrep: 10 min. Bake: 50 min.


  • 1/2 cup cornmeal
  • 1/2 cup dry bread crumbs
  • 1 teaspoon dried tarragon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon pepper
  • 3 egg whites
  • 2 tablespoons fat-free milk
  • 1/2 cup all-purpose flour
  • 6 bone-in chicken breast halves (6 ounces each)
  • Refrigerated butter-flavored spray


  • In a shallow bowl, combine the first seven ingredients. In another
  • shallow bowl, combine egg whites and milk. Place flour in a third
  • shallow bowl. Coat chicken with flour; dip in the egg white mixture,
  • then roll in cornmeal mixture.
  • Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking
  • spray. Bake, uncovered, at 350° for 40 minutes. Spritz with
  • butter-flavored spray. Bake 10-15 minutes longer or until chicken is
  • golden brown and crispy and juices run clear.
  • Yield: 6 servings.

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Light Oven-Fried Chicken (continued)

Nutritional Facts: 1 chicken breast half) equals 248 calories, 2 g fat (1 g saturated fat), 63 mg cholesterol, 375 mg sodium, 24 g carbohydrate, 1 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch.
Wine: Full-Bodied White Wine: Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.